Still plugging away. What a difference 5 years makes.
2021 PR’s @ 235lbs
Squat 560x1, 405x20
Bench 370x1, 315x10
Deadlift 610x1
OHP 205x1
9 Likes
CAKE DAY
Still plugging away.
Hatfield Squat 650x1, 600x4
Bench 380x1
Trapbar deadlift 652.5x1
OHP 230x1
Barbell row 405x4
3 Likes
Strong MF. Nice.
1 Like
Happy cake day! And the progress you have made is nothing short of incredible. Congratulations!
1 Like
thank you
1 Like
This is an incredible “how it started” vs “how it’s going”. Well done and happy cake day.
2 Likes
Years of solid work and consistency! Plus great documentation!
What answers do you have now?
You’ve tried a bunch of routines and splits, which do you think is best for a beginner/intermediate, or even an advanced lifter? Did you try anything you didn’t like or didn’t get much out of?
You’ve done months of crazy calories and macro splits, what are the best for losing and gaining? Were any diets especially difficult or easy to stick to?
2 Likes
thank you
have to get back to you on this one 
I am however closer than I was when I typed that way back when.
6-8 months of phraks lp. to build a base of strength and become proficient and barbell movements.
dc training, layne norton phat, super squats, JP full body
no, but I buy in easy.
I buy in, so everything works. some of the gains weren’t physical but mental.
What worked best for me was a bro split with 5 sets of 20 for 5-8 movements 5 days per week. Can’t wait to get back to this.
OMAD with high protein (2x bw), moderate fats (from the meat, eggs, cheese) zero to low carbs.
you’ll get the thermic effect of food working for you. feel full and satisfied. no cravings.
moderate protein (1-1.25x bw), trace fats, and high carbs.
4- 6 meals per day.
I prefer to eat once in the evening. If I start eating early in the day, I’ll be hungry all day.
PSMF or/and velocity
6 Likes
Thanks man, that awesome. Like a solid multi year Play Book!
And a good note about “Buying In” (+effort) making All the training work.
3 Likes
Yay! My favorite
1 Like